Today is just an easy recovery distance day.  Depending on your fitness you should get in between 4 and 6 miles at a comfortable pace.  Find a route that won't be too challenging, as yesterday's workout should have been pretty tough and we want you to be able to be recovered for tomorrow.  It looks like it should be a beautiful fall day out there so enjoy your isolated freedom.

Can you all please text me your return to school day?  That way I can make plans for this weeks meet.  I need to do entries tomorrow by noon.  Use my cell 590-1094 and include your names so I know who is texting me.

Take care and we'll see you soon. 

Yes, you are back on the hills again.  This is because we are at Anaconda on Friday and there is not much flat terrain there so you have to figure out how to navigate both the ups and the down as quickly as possible.  For today you need to find a hill or a series of hills that would be similar to Flag Hill because that is where we are headed today with the team.  You could run at the same place just don't be there between 3:30 and 5.  You want to do multiple reps up at various speeds building from easy to pretty much an all out sprint by the finish.  We are going to get plenty of rest in between.  So especially on the fastest ones make sure you get to rest well in between.  You also need to practice some on the downhills; run them fast, but don't pound yourself going down, be fast and smooth . Don't hold back , just lean forward a little and let it roll.   Total mileage should be between 5 and 7 miles.

Have a great day and get out and enjoy the sunshine on your run.

​Take Care, Sting

For today I'd like to keep all of you as close to what we are dong as possible.  So if possible I'd like you to do a race simulation by going back down to Riverside Park where we ran our time trials and run that course again, and then text me with your times.  The turn around by the dog park is the crack in the black top just past the picnic table on your left.  If you can't go there go to either Paris or East's track and run twelve and a half laps on the track and time yourself.  Again send me your time.  make sure you go through a little warm up before you do your simulation, and do a cool down after.

Take care have a great workout and we'll be thinking about you.

Sting.

The title says it all, it's a hill day, which is kind of like a fake speed day.  The general workout would be to do a mile to a mile and a half for warm up to a hill.  The hill should be at least a block long, but not over two blocks.  You want to do 4 to 6 repetitions on the hill the first one is pretty easy, just concentrating on form.  After that they should each get a little faster than the previous hill.   By the last one you should be pretty much at a sprint.  Keep your form good throughout.  Remember to use your arms from the shoulder.  When you are done, and you'll know because you can't recover and your form starts to fall apar, then get in that 1 to 1.5 miles back home for a cool down.  M.H. there are plenty of hills around your house.  M.S. you could either go to Highland cemetery, lots of good hills there or over to the Multi sports softball complex, by the fire training center.  Good hills on both 7th and 9th street around the Fire Training  Center.  Have a great day , I think it is supposed to be a little cooler.  Could you both text me and let me know how you are doing, and what date you are allowed to return.

Take Care, Stingwould be to do a warm up of about a mile to a mile and a half. 

 I am going to assume that you were able to run on Tuesday and did that workout.  If I am assuming wrong  and you did not run something fast do that today.  If you did get out and run quickly, then move on to today's workout.  Today is just mileage, so you can do that anywhere you like to run, except with the team.  M.S. you could just go run to either of the cemeteries from your house and run loops out there for a total of between 3 and 4 miles.  The nice thing about that is there is no traffic to speak of there.   M.H.   from your house if you go to 46th Street and then run North to Portage Meadows, at 4th Avenue North turn right to 52nd Street , turn left and run to 7th Avenue North , turn left and run to 38th Street, then turn left and run all the way back to 6th Avenue South and run back to home.  That will be just about 4 miles which should be good for the day.  There's a map below if you aren't sure where you are going.

Again both of you keep plugging away at school work and if you have any questions call your teachers because we still don't have email.  You can also message them through the Google Classroom and if they look they will see it.  Calling though is probably best for right now.  Take care, and have a great day.

Sting

OK so here is your first real workout from online so do the best you can with it.  I'm putting up two different workout one for 800's at Pinski Park and one for a speed workout on the road so that should cover both of you for a convenient workout.  It is nice and cool out this morning so I would try to get out right away before it gets hot.  

So the rest of the crew is going to run at Pinski Park today doing some 800's. They will probably do 4 to 6 of them. So M.H. since this is right in your backyard you could do this workout.  Hopefully I'm able to put the map of the 800's below this so you get a general idea of where the start and finish.  Additionally you can run them backward from the finish as marked on the map to the start to change it up a little bit.  Warm up down to the far end of Chief Joe and back .  Then for the workout try to do at least 4 x's 800, more if you can up to 6.  Keep track of your time so you know if you are going fast enough.  You should be able to do them between 3:30 and 4 minutes.  Obviously the faster the better.  Give yourself about 5 minutes of rest in between each one.  Them back down abound Chief Joe for your cool down when you are done.

M.S. for you get in about half a mile of warm up and then we want to throw in some surges where you pick up the pace to nearly a sprint.  So you can do these surges a couple of different ways. You can go foe time for 5, 10, or 15 seconds hard.  I don't think I would go longer than 15 seconds though, and then your rest is twice the time of your surge.  So if you went hard for 10 seconds rest for at least 20 seconds.  Another way is to do them by distance so go hard for a block and then easy for two, or use a land mark like light poles.  Go hard from one light pole to the next and then easy for two.  You probably want to try and get in about 2 miles of the surges and rests total distance and then cool down for about a mile.  Make sure to watch out for crazy car drivers and creepy guys in white vans. 

make sure you both stretch a little when you get done and drink plenty of fluids the rest of the day.  Have a good one and I'll try to not fall asleep on the couch tonight and get your workout posted for Wednesday up on the web site tonight.

Take care, Sting  

OK looking out the window the air quality is not very good so if you choose to go outside you may actually want to wear a mask just to filter out some of the smoke.  Today's plan was to go longer for the boys in the range of 6-8 miles.  We will have to check it out and see what works best.  So you could just do a route from home, I'll see if I can link you a map so you can have an idea of where to go.  On the links below just click and highlight them and then right click and select to go to the link.   Here is the link to the map http://legacy.usatf.org/routes/view.asp?rID=608862  it is 4.77 miles approximately from your house.  If the air is still horrible later tonight this is a link to a great workout series I found on You Tube https://www.youtube.com/watch?v=2KK6dDRO9Ok .  It's called Body Combat and you will get a full body workout as well as a great aerobic workout.  So whatever you do do it with some conviction that you just have to get through this , get stronger, and move on to the next phase.  Trust me stay busy and 14 days will go by quickly. 

Take care, get that homework done, and this workout will apply to your swim class assignment.  Just fill in the activity log on Google classroom.
​Sting